Also known as four-square breathing. It involves repeating a four count breath pattern: four count inhale, hold your breath in for four counts, four count exhale and hold your breath out for four counts.
What I love about box breathing meditation is you can do it anywhere, anytime and research has shown intentional deep breathing can help regulate the autonomic nervous system to provide an almost immediate sense of calm.
The simple structure makes it perfect if you are just starting a meditation practice and aren’t sure what to do or if you are not really motivated to meditate, but want to do something. It’s also so effective in moments of anxiety, nervousness, fear or uncertainty. Following the pattern for a few minutes will decrease the intensity of those feelings and help you return to a more grounded state of being.